Actualize Principles

“Consistency is Key!” 

The goal of these principles is to establish a way of living that is sustainable AND will help you achieve your goals. It covers nutrition and lifestyle ideas we have found to be effective for actualizing whatever goal you are pursuing. When it comes to nutrition, fad diets are a waste of time as they are typically not healthy nor maintainable. We want to promote a way of eating that will support your everyday life where whole foods that are minimally processed and nutrient dense are the cornerstone of your diet. Along with whole foods, we add in a layer of flexibility we call the 90/10 rule to allow for a lifestyle orientation of sustainability while still hitting your goals.

90/10 Rule: To achieve transformational results in a sustainable spirit, nutrition must become a lifestyle instead of a diet. It should be a way of eating that allows you to modify and adjust depending on your goals. This is where the 90/10 Rule comes into play. 90% of the time make nutrition choices in alignment with the principles shared below and the nutrition plan encouraged on Actualize Food List, and 10% of the time give yourself permission to enjoy things not “on plan,” but within reason.

What does “within reason” mean? 

First, don’t overeat or gorge yourself when you are not “on plan.” Typically when we overeat or overindulge we end up feeling guilt which can lead to disordered eating patterns. The reason for the 10% is for you to enjoy your life and not experience guilt. When you have that 10% meal make sure to enjoy yourself, eat till you are satisfied, and then get back on track.

Second, 10% does not mean 10% at every meal, but over the course of the week. For example, if you eat about 4 meals per day, that’s 28 meals per week. 10% of 28 meals is 2.8 splurge meals. We’ll round down to 2. Consider your 10% of the time a healthy indulgence or eating a meal with foods not on the Actualize Food List. This is the fastest way to achieve your results while still allowing some flexibility with your eating.

Eliminate The Diet Mindset: In order for you to reach your goals and maintain them you have to create eating habits that are sustainable. No more low carb, low fat, restrictive dieting because those aren’t sustainable in our experience. Start prioritizing whole foods (foods high in vitamins, minerals, amino acids and fiber) because these foods help you feel good and perform well. 

Have you ever noticed that when you try to cut out certain foods you end up craving them even more? And maybe you stay away from them for a while but then when you have one moment of weakness you end up eating SO much of what you were trying to avoid and “ruin” your entire diet? When this happens most people feel so much guilt that it leads to them giving up on their diet all together. We are trying to break this vicious cycle and create sustainable eating habits to support your goals.

Everything In Moderation: Again, this is not a diet mindset, but you probably will not reach your goals if you eat junk food every day (also, chances are you will probably get sick of it if you do that). If you allow yourself to enjoy your favorite foods every now and then you will probably not overeat as if you were to restrict it completely.

Plan Your Meals: Just like you must plan when you come to the gym to workout you need to have some kind of game plan for what you will eat throughout the week. This can look different for everyone depending on your lifestyle and whether you work from home or not. We find that making sure you have a couple different protein, fat, carb and veggie options available for the week and prepping those foods is helpful to stay on plan. When you get home from a long day at work the last thing you should worry about is deciding what you are going to eat. When you have a plan it eliminates the extra work and helps to keep you on track.

Be Mindful When Eating: Emotional eating and eating when you’re bored are some of the most common reasons for excess caloric intake. When you find yourself reaching for that sweet treat at night STOP and ask yourself, “Am I actually hungry?” If you are, then ask yourself “how can I make this just a little more nutritious?” Often pairing that treat with some protein will help you to avoid over eating that treat and fill you up. Other ways to eat more mindfully include avoiding a screen and other distractions while you eat, chewing your food a bit more slowly, taking note of the textures, tastes and smells you experience, eating at the table with your family or friends, and drinking a glass of water before you eat. 

Reduce The Amount of Junk Food In Your Home: Junk foods are typically very tasty, but are not very filling which makes them easy to overeat. They do not contain as much nutritional value as whole foods (foods higher in vitamins, minerals, amino acids and fiber) and are typically higher in calories. If your goal is to lose weight or decrease body fat then having these in your home will make it harder to reach those goals because of the temptation associated with them.

Examples of Junk Food:

Processed junk food: Most packaged foods with multiple ingredients that are typically higher in sodium or sweeteners like chips, candy, donuts, cookies, packaged mac and cheese, etc.

Calorie containing beverages: this includes sodas and juices.

Sugar: this includes sucrose, glucose and fructose. Anything ending in “ose” is sugar.  Also, Corn Syrup (High Fructose) is a sugar too. 

Alcohol: Alcohol can increase your risk of metabolic syndrome, which means it  increases your likelihood of gaining unsightly belly fat and also other health issues.

All the “Junk” listed above is a splurge and can be enjoyed during your 10% “off plan” each week. 

Go Shopping and Stock Up On Whole Foods. Shopping can feel difficult, complicated, or like a pain in the butt — especially if you don’t have structure and know what foods to eat. Use your Food List to create a shopping list full of foods that you like and will eat so you can hit the grocery store, get in and out, and leave knowing you’ve bought all the things you need to actualize your goals. At the store do your best to stick to the perimeter because these are often more of your whole foods (fruits, veggies, and meats). 

Eat Between 3-5 Meals/Snacks A Day: Try to spread these meals out evenly throughout the day to keep your blood sugar stable and avoid overeating. Eat your first meal within the first 90 minutes of waking up. We find that individuals who only eat 1-2 times a day AND wait to eat their first meal till later in the afternoon, typically overeat in the evening. Their 1-2 meals are often not very nutrient dense because they are so hungry they eat whatever is easy and available. So by eating throughout the day and prioritizing nutrient dense food you will reduce the likelihood of eating junk food in the evening.

Have A Protein Source At Every Meal. Protein contains amino acids that your body needs to  maintain and build muscle, and support several other important aspects of your health. Protein also helps promote satiety, or the feeling of fullness, which helps when you’re trying to lose weight! As a good estimate for how much to eat, aim for at least a palm size (for women) and two palm sizes (for men) at each meal. At every meal, have a source of protein with the healthy vegetables, carbohydrates and fats on your Food List nutrition plan. 

Prioritize Vegetables: Vegetables provide fiber, vitamins, minerals, antioxidants and much more your body needs for optimal health, digestion, performance and recovery. They also provide bulk and volume to your diet which means you can eat a lot without a ton of extra calories! Try to eat all colors of the rainbow when having your veggies. At most meals aim to have a vegetable with a healthy protein, carbohydrate, and fat on your Actualize Food List nutrition plan. 

Prioritize Carbs From Whole Foods: Carbs are not evil! They are a much needed energy source that every system of your body requires to ensure optimal health. Your carbohydrate sources should primarily come from whole grains, legumes, and fruit and veggies and less from processed foods and junk foods.

Prioritize Healthy Fats: Don’t be afraid of fats! Like carbs, you need fat for energy and overall cellular health! Eat foods such as nuts, seeds, olive oil, fish, and other whole food sources of fat.

Hydrate: Drink mostly water. Your goal is to drink 1⁄2 your bodyweight in ounces of water every day. Being dehydrated diminishes your exercise performance, leading to decreased results, and causes fatigue. Your urine should be almost clear with a slight yellow tint to it. Tea and coffee are fine to drink (just make sure they aren’t loaded with a lot of added sugars!) 

Supplements: Just as you can't outwork a poor diet, you also can’t out supplement a poor diet! However, there are a few supplements that will help you enhance your diet and make hitting your health and fitness goals easier! 

The Foundational Supplements that will provide you with your basic needs are Level-1 Protein Powder, Creatine, Athletic Greens and Multifactor Vitamin Packet. 

These supplements are an insurance card to your nutrition and can help to achieve optimal health. Include the performance enhancement supplements to train harder, recover smarter and experience increased results. Actualize has great options for these supplements and if you’d like to know more, reach out to your assigned coach!

Get 7-9 Hours of Sleep A Night. Sleep is when your body rests, repairs itself, stores memories, and grows! If you’re not sleeping enough, building muscle and losing fat will be nearly impossible. Set yourself up for success by scheduling a consistent bedtime and wake up time to optimize your circadian rhythm and promote restful sleep each and every night. 

Take Time To Unwind and De-stress. Find a de-stimulating activity you can do in the evenings. Activities such as reading, journaling, gratitude practice, breath work, light stretching, evening walk, etc. can be conducive to reduce the stress of the day and allow for a better opportunity to get quality sleep.

Increase Your Daily Step Count. 10,000 doesn’t need to be the goal, but it can be a good push in the right direction. A great place to start is adding 2,000 more steps than you’re currently averaging. We are built to move and if you have a desk job you probably aren’t getting enough movement! Having a lofty goal will encourage you to get outside more and help to reduce stress and as a bonus burn more calories!

These recommendations are meant to improve your nutrition and lifestyle. They are not  intended as treatment or prescription for any disease, or as a substitute for regular medical  care. It is advised that you consult with your Doctor prior to following the advice laid out in this report. 

You will find the resources mentioned in the Actualize Principles and your Food List, and many tools and resources, at the 28-Day Kickstart page here: https://go.actualizesports.com/28daykickstartonboarding. 

Actualize Your Purpose & Potential!